Dietmar Wolf Volume Program

BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Training Survey 3 days per week (Copyright: Dietmar Wolf) Goals SQ ** BP ** DL** ** Raw Maxes KG 460.0 315.0 515.0

Dato Navn

Recommended Change:

Competition Squat

Load Interval

415

90

80 - 90

High Bar Squat w/Pause

322.5

70

60 - 70

Benchpress

267.5

85

75 - 85

Incline Bench

157.5

50

50 - 60

220

70

70 - 80

Benchpress with Bottle

347.5

110

95 - 110 http://www.youtube.com/watch?v=FuHDGOjCd04

Military press

157.5

50

50 - 60

125

40

40 - 50

Deadlift from Box

462.5

90

90 - 100

Deadlift

412.5

80

80 - 90

360

70

70 - 80

257.5

50

50 - 60

180

35

35 - 45

55

55 - 65 http://www.youtube.com/watch?v=aSgLPMZfJNg

Close Grip Bench

BTN Press

Defecit Deadlift StifflegDefecit Deadlift Good mornings **

StifflegDeadlift From Hang *** 282.5 * Or Reverse Grip

** Lifters use sumo-style competition, to use traditional style in training ** Lifters who use traditional style of competition, will use Halvsumo style in training ***Novice and young lifters should not train Good mornings, they can istede train stifflegDeadlift From Hang, with slightly wider grip Example "Trisett" - Benchpress: 1.Set: benchpress 1x7, then 1x7 Biceps, then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 2.Set: benchpress 1x6, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 3.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 4.Reset: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 5.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break Superset for example. Week 2 - Powerlifting Squat: 1.Set: Squat 1x5 2.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break - Break 2-3 min. 3.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break - Break 2-3 min. 4.Reset (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break Superset for example. Week 2 - Dead Lift: 1.Set: from block 1x5, then 1x5 from the ground - without a break - Break 2-3 min. 2.Set: from block 1x5, then 1x5 from the ground - without a break - Break 2-3 min. 3.Set: from block 1x5, then 1x5 from the ground - without a break

BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 1 Uke 2 MA TI ON TO FR MA TI Powerlifting Squat SetXReps

290.0

Dato Navn ON

FR

332.5

1x8

1x5

312.5

312.5 3x6-5

supersett

1.sett

FR

1x6

372.5

3x5-4

242.5

TO

352.5

352.5 on the 225.0

ON

1x8

2.sett

1x6 3x5

Uke 3 MA TI 332.5

332.5 High Bar Squat

TO

3x5

on the 242.5

257.5

on the 257.5

275.0

SXR

block

1x10

1x8

block

1x10

1x8

block

1x10

1x8

w/Pause

wide

235.0

250.0

wide

250.0

265.0

wide

265.0

282.5

1x8

1x6

Standard 242.5

1x8

257.5

3x6

1x6

Standard 257.5

4x5

1x8

275.0

3x6

1x6

Standard 275.0

4x5

290.0

3x6

4x5

watch?v=FuHDGOjCd04 Leg Curl

1x15

1x15

1x15

1x12

1x12

1x12

3x8

3x8

Benchpress

trisett 200.0 Medium Grip

SXR

3x8

trisett 215.0 Medium Grip

1x7

w/Pause

207.5 wide 1x6

stopp

1x6

1x6-5

240.0 Competition Grip

3x5

125.0

3x5-4

130.0

135.0

1x7

1x6

1x5

135.0

137.5

142.5

3x6-7

Benchpress

235.0 wide

227.5 Competition Grip

3x5 SXR

1x7-6

220.0 wide

215.0 Competition Grip Incline Bench med

trisett 227.5 Medium Grip

1x7

3x5-6

føttene på benken

3x5-4

175.0

187.5

Tough and Go

1x7

1x5

182.5 1x6

Narrow Grip*

187.5

197.5

192.5

3x7-6

3x4-5

3x5-6

Dips or Push Ups with Emphasis SXR

5x7

5x7

5x7

Triceps SXR

5x6-8

5x6-8

5x6-8

Biceps trisett

SXR

trisett

5x7

Deadlift

310.0

SXR

1x7-6

Wide Grip

330.0

trisett

5x7

1.sett supersett

2. sett

1x6-5

5x7

From

392.5

Box

3x5

330.0 1x7-6

From

350.0

350.0

Ground

3x5

1x6-5

350.0

372.5

3x5-4

Defecit Deadlift** SXR

StifflegDeadlift From Defecit

3x5-4

270.0

287.5

3x7

305.0

3x6-5

3x5-4

232.5

237.5

245.0

3x8

3x7

3x8

Barbell Rows trisett

SXR

trisett

5x8

trisett

5x8

5x8

Pull Ups or Lat Pulldown SXR Narrow Grip*

3x15-8

3x15-8

3x15-8

Machine Rows SXR

Military press SXR

3x10-12

110.0 1x7

117.5 Good Mornings*** SXR StifflegDeadlift ***

BTN

3x10-12

117.5

1x6

1x6

100.0 press

125.0

100.0

BTN

1x6-5

107.5 press

3x10-12

125.0

87.5

1x6-5

1x6-5

135.0

2x5-6

2x5-6

2x5-4

2x5-4

2x5-6

125.0

145.0

130.0

147.5

135.0

152.5

3x10-8

3x8

3x10-8

3x8

3x10-8

BTN

95.0 press

2x6-5

From Hang SXR

Deadlift SXR with Emphasis Abs SXR

95.0

3x8

225.0

197.5

232.5

205.0

240.0

212.5

3x8

3x10-8

3x8

3x10-8

3x8

3x10-8

2x10-12

2x12-15

3x15

3x15

2x12-15

2x10-12

3x15

3x15

2x12-15 2x12-15 3x15

3x15

2x10-12 3x15

2x12-15 2x12-15 3x15

3x15

BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 4 Uke 5 MA TI ON TO FR MA TI ON Powerlifting Squat SetXReps

332.5

Dato Navn TO

FR

352.5

1x5

Uke 6 MA TI

ON

1x6-8

1x5

312.5

2.sett

372.5

312.5

3x6-5

supersett

1x6-5

3x6-5

supersett

352.5

1.sett

395.0

352.5

1.sett

3x3

High Bar Squat

3x4-5

on the 275.0

297.5

TO

FR

332.5 2.sett

3x3

on the 257.5

257.5

on the 282.5

282.5

SXR

block

1x8

1x7

block

1x10

1x8

block

1x6

1x6

w/Pause

wide

282.5

290.0

wide

265.0

275.0

wide

290.0

297.5

1x6

1x6

Standard 290.0 3x5

Leg Curl

1x8

307.5 4x4-5

3x6

1x15 1x12

3x8

3x8

277.5 Medium Grip

flaske 305.0 wide

1x5-4

295.0 Competition Grip

1x6-5

255.0

3x5

"

3x5-4

130.0

145.0

1x6

1x5

1x4

137.5

145.0

152.5

3x5-6

312.5 Competition Grip 3x5-4

137.5

3x4-5

føttene på benken

295.0 Medium Grip 1x7-6

247.5

1x6

Benchpress

på

1x6-5

flaske 287.5 wide "

4x4-3

3x8

trisett 240.0

1x7

Competition Grip

315.0

3x4

1x12

w/Pause

stopp

4x4-5

1x15

på

1x5

Standard 297.5

1x12

SXR

SXR

1x5

290.0

1x15

Benchpress

Incline Bench med

1x6

Standard 275.0

3x3-4

197.5

192.5

Tough and Go

1x5

1x6

202.5 1x4

Narrow Grip*

210.0

202.5

215.0

3x4-5

3x6-5

3x3-4

Dips or Push Ups with Emphasis SXR

5x7

5x7

5x7

Triceps SXR

5x6-8

5x6-8

5x6-8

Biceps SXR

trisett

5x7

Deadlift

1.sett

SXR

supersett

2. sett

5x7

5x7

From

417.5

360.0

Box

3x5-4

1x6

From

372.5

382.5

Ground

3x5-4

1.sett supersett

2. sett

1x5

From

440.0

Box

3x4-3

From

372.5

Ground

3x3-4

402.5 3x3-4

Defecit Deadlift**

325.0

305.0

SXR

3x4-5

3x5-4

StifflegDeadlift on Box SXR

342.5 3x4-3

237.5

250.0

245.0

3x7

3x7

3x8

Barbell Rows SXR

trisett

5x8

5x8

5x8

Pull Ups or Lat Pulldown SXR Narrow Grip*

3x15-8

3x15-8

3x15-8

Machine Rows SXR

Military press SXR

3x10-12

117.5 1x6

125.0 Good Mornings*** SXR StifflegDeadlift ***

BTN

3x10-12

135.0

1x6-5

1x5-4

112.5 press

142.5

112.5

BTN

3x10-12

142.5

1x4-3

1x4-3

120.0 press

150.0

95.0 1x6

2x5-6

2x5-4

2x4-3

2x4-3

2x-4-3

2x5-6

157.5

145.0

162.5

147.5

167.5

3x8

3x7

3x7

3x6

3x7-6

BTN

100.0 press

140.0

From Hang SXR

Deadlift SXR with Emphasis Abs SXR

107.5

3x6-5

247.5

220.0

255.0

225.0

232.5

3x7

3x8

3x6

3x7

3x7-6

3x6-5

2x10-12

2x12-15

3x15

3x15

2x12-15

2x10-12

3x15

3x15

2x12-15 2x12-15 3x15

3x15

2x10-12 3x15

2x12-15 2x12-15 3x15

3x15

262.5

BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 7 Uke 8 MA TI ON TO FR MA TI ON Powerlifting Squat SetXReps

372.5

TO

FR

332.5

1x6-5

1x5

395.0

312.5

1x5-4

3x6-5

supersett

415.0

352.5

1.sett

3x3-4

High Bar Squat

Dato Navn

2.sett

3x3

on the 257.5

265.0

on the 290.0

290.0

SXR

block

1x8

1x8

block

1x5

1x6

w/Pause

wide

265.0

282.5

wide

297.5

307.5

1x6

1x6

Standard 275.0 3x5

Leg Curl

1x4

297.5 4x5 1x15

1x12

1x12

Benchpress

1x6-5

w/Pause

260.0

på

1x6-5 1x5-4

267.5

"

3x4-5

stopp

330.0 Competition Grip 3x5-4

137.5

150.0

1x5

1x3

145.0

157.5

3x4-5

Benchpress

312.5 Medium Grip

flaske 322.5 wide

1x5-4

Competition Grip

SXR

4x3-4

3x8

trisett 255.0

SXR

Incline Bench med

322.5

3x3

1x15 3x8

1x5

Standard 307.5

3x3-2

føttene på benken

192.5

210.0

Tough and Go

1x6

1x4

Narrow Grip*

202.5

220.0

3x6-5

3x3-4

Dips or Push Ups with Emphasis SXR

5x7

5x7

Triceps SXR

5x6-8

5x6-8

Biceps trisett

SXR

5x7

5x7

Deadlift

372.5

SXR

1x5-4

1.sett supersett

392.5

2. sett

1x4-3

From

462.5

Box

3x3-4

From

372.5

Ground

3x3-4

412.5 3x3-2

Defecit Deadlift**

305.0

SXR

StifflegDeadlift on Box SXR

360.0

3x5

3x3-4

257.5

245.0

3x6

3x8

Barbell Rows trisett

SXR

5x8

5x8

Pull Ups or Lat Pulldown SXR Narrow Grip*

3x15-8

3x15-8

Machine Rows SXR

Military press SXR

3x10-12

125.0 1x6

135.0 Good Mornings*** SXR StifflegDeadlift ***

BTN

3x10-12

150.0

1x4-3

1x4-3

125.0 press

157.5

100.0 1x6-5

2x5-6

2x3-2

2x3-2

2x5-4

170.0

162.5

180.0

3x7-6

3x5

3x6-5

BTN

107.5 press

152.5

From Hang SXR

Deadlift SXR with Emphasis Abs SXR

120.0

3x4

267.5

240.0

282.5

3x5-4

3x7-6

3x4-3

3x6-5

2x10-12

2x12-15

3x15

3x15

2x12-15

2x10-12

3x15

3x15

2x12-15 2x12-15 3x15

3x15

255.0